| Relaxation can be an important part of | | | | styles but commonly used music for |
| headache and migraine prevention and | | | | relaxation usually includes sounds of |
| treatment. Although it is virtually | | | | nature such as the ocean or birds. |
| impossible to avoid all sources of | | | | Gentle piano music is also a component |
| stress relaxation techniques can help | | | | of relaxation tapes. Music therapy is |
| you to cope with stressful events and | | | | meant to promote a feeling of |
| daily life better. It's best to try a | | | | tranquility and peace and will ideally |
| range of techniques to find what works | | | | help to soothe any stress-related |
| for you. Hopefully this guide can get | | | | headaches. |
| you started to a more peaceful day and | | | | Imagery and Affirmations |
| better headache management. | | | | Guided imagery may be useful in |
| Breathing Techniques | | | | providing a state of relaxation. |
| Relaxing is, in many ways, a learned | | | | Imagining a picture that gives you a |
| skill. To relax, you should be familiar | | | | sense of joy and relaxation can bring |
| with your own breathing patterns, so | | | | about headache relief. You may wish to |
| that you can alter them in ways to help | | | | couple this with breathing exercises for |
| you feel more at ease. | | | | greater relaxation benefits. |
| * Deep breathing: A very basic | | | | Affirmations involve positive statements |
| description of deep breathing is that it | | | | that encourage well-being and |
| involves a series of slow, controlled | | | | relaxation. To create your own |
| deep breaths. With each breath, you | | | | affirmation, you should focus on |
| slowly relax your body and you may also | | | | altering negative thoughts and patterns. |
| combine deep breathing with images of | | | | Instead of saying, 'headaches are |
| warm and comfortable places, such as a | | | | ruining my life,' you would perhaps try |
| sunny beach. Deep breathing is thought | | | | 'I am strong and capable of coping with |
| to oxygenate the body more effectively | | | | my headaches.' |
| and promote better overall health as | | | | Progressive Muscle Relaxation (PMR) |
| well as stress reduction, which | | | | The goal of PMR is to facilitate |
| ultimately prevents headaches and other | | | | relaxation by tensing an area of your |
| ailments. | | | | muscles to the point of a tight |
| * Rhythmic breathing: This type of | | | | contraction. You then hold this |
| breathing is similar to deep breathing | | | | contraction steadily for a few seconds, |
| but it is often timed with your | | | | and slowly release the tension, leaving |
| heartbeat. You might want to find a | | | | the muscles in their original untensed |
| quiet place to sit where you can just | | | | state. At this point, you move beyond |
| listen to your heartbeat for a few | | | | the untensed state by consciously |
| minutes. Try to be aware of your | | | | focusing on relaxing muscles even |
| breathing and its pattern. With rhythmic | | | | further. |
| breathing you are synchronizing the | | | | Exercise |
| amount of time between each breath in | | | | Exercise has many benefits for your |
| and out. You can breathe in and hold for | | | | heart and muscles, as well as improving |
| three heartbeats, for example, and then | | | | self-esteem and releasing endorphins, |
| slowly release. The number of heartbeats | | | | the body's natural painkillers. Many |
| doesn't matter and you should go with | | | | people find that exercise reduces stress |
| whatever feels comfortable for you. | | | | significantly and thus helps to keep |
| Changing breathing patterns can feel a | | | | migraine attacks less frequent. During a |
| little strange at first but shouldn't | | | | painful migraine attack, however, |
| cause discomfort. It can feel unfamiliar | | | | vigorous exercise is likely not the best |
| modifying your breathing when you are | | | | course of action and you will probably |
| used to a very different way of | | | | need to lie down in a darkened quiet |
| breathing, especially if your breathing | | | | place. |
| is usually rapid and laboured as a | | | | If you're not able to perform |
| reaction to stress. | | | | cardiovascular exercise, you could try a |
| Music | | | | light walk outside. If you do choose to |
| People who experience headaches and | | | | do cardiovascular exercise, aim for |
| migraines are often highly sensitive to | | | | 20-30 minutes for approximately three |
| noise and find that certain sounds can | | | | times per week. If time is restrictive, |
| trigger an attack. On the other hand, | | | | shorter bursts of 10 minutes can still |
| soothing music may serve to relax, calm | | | | provide health benefits such as stress |
| and alleviate feelings of emotional | | | | relief. |
| distress. There are a variety of musical | | | | |